2RDs
10 DB Strict Press
10 Squats
10 KBS
5 Min EMOM
5 StrictPress
rest 1 min
5 Min EMOM
2 Pause Split Jerk
(2 second pause in dip, 2 second pause in catch)
rest 1 min
7 Min
Build to heavy Split Jerk
5 RFT
21 Wall Ball 20/14
18 Alt. DB Snatch 50/35
15/12 Cal Row
*20 min Cap*
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells
Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run
We are closed. Merry Christmas!!
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Stan Wong 5K, no classes today.